Top Physical Training Tips from Manasa Defence Academy Coaches

 Top Physical Training Tips from Manasa Defence Academy Coaches

Physical fitness is the backbone of every defence aspirant’s journey. Whether you are preparing for the NDA, Army, Navy, Airforce, or any central government job, your physical strength, stamina, and mental discipline decide your success.
At Manasa Defence Academy, expert coaches and retired Army trainers ensure every student becomes physically tough, mentally sharp, and mission-ready.

Here are the top physical training tips directly inspired by Manasa Defence Academy’s professional coaching team:

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1. Start with Warm-Up & Mobility Exercises

Before you begin any workout, a proper warm-up is essential.
Coaches at Manasa Defence Academy insist on:

• Light jogging (10 minutes)

• Dynamic stretches (leg swings, arm circles)

• Mobility drills (hip rotation, ankle movement)

This reduces injuries and prepares the body for intense training.

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2. Build Strong Running Stamina

Running is the most important part of defence physical tests.
To improve your timing:

• Practice 1.6 km (1600m) runs daily

• Do interval training (fast + slow running)

• Maintain a consistent pace

• Improve breathing techniques

Manasa Defence Academy students consistently achieve top running results because they follow a structured running schedule.

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3. Focus on Core Strength

A strong core gives you balance, stability, and power.
Daily core exercises include:

• Crunches

• Planks

• Leg raises

• Mountain climbers

• Russian twists

Coaches recommend 15–20 minutes of core workout every day.

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4. Improve Upper Body Strength

Push-ups, pull-ups, and dips are compulsory for defence aspirants.
Manasa Defence Academy trainers suggest:

• 50–100 push-ups daily (gradually increasing)

• 5–10 pull-ups

• 10–20 dips

• Shoulder and chest strengthening workouts

A strong upper body makes obstacle training much easier.

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5. Practice Obstacle Training Regularly

Obstacle training improves agility, balance, speed, and confidence.
Manasa Defence Academy provides:

• Wall climbing

• Zig-zag running

• Rope climbing

• Monkey bar

• Balance beams

Regular practice makes these obstacles easy during real defence tests.

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6. Maintain Proper Diet & Hydration

Fitness is incomplete without diet.
Coaches recommend:

• High protein foods (eggs, milk, pulses, sprouts)

• Carbohydrates for energy (rice, chapati, bananas)

• Fresh fruits & vegetables

• 3–4 litres of water daily

Proper nutrition helps fast recovery and muscle growth.

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7. Get Enough Rest & Sleep

Rest is as important as training.

• 7–8 hours of sleep

• Rest day once a week

• Stretching after workouts

Good recovery improves performance and keeps injuries away.

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8. Stay Consistent & Disciplined

The biggest lesson from Manasa Defence Academy is discipline.
Daily practice, time management, and dedication transform an ordinary student into a warrior.
Consistency is the secret behind every successful defence candidate.

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Conclusion

Physical fitness is not built in a day. It requires discipline, determination, and expert guidance—qualities that define the training at Manasa Defence Academy.
By following these physical training tips, you can improve your stamina, strength, and overall performance for any defence exam.

• Contact:

  Manasa Defence Academy

  New Gajuwaka Depot, Visakhapatnam.

  Andhra Pradesh-530012.

  Call: 7799799221, 7799799228

  web:www.manasadefenceacademy.com

  Join Manasa Defence Academy & Achieve Your Defence Caree